Tone your arms with these 4 simple moves!

It may be winter ladies, but that doesn't mean we can't tone our arms up for the summer! These are four simple moves you can do at home or in the gym. All you need is a resistance band. Im using a 20b resistance band. I use my feet to help control how much resistance I would like to use for each workout. 

Workout One: Stand slightly bent, feet together. Stand on the resistance band on one end to control how much leeway you will need, and hold the other end in one hand. Using your triceps, extend the band backwards, making sure to flex in this position. Return to start and repeat 15-20 times, then repeat with the opposite arm. When your finished, proceed to workout 2. 

Workout Two: Stand straight up, with your feet on the band again. Making sure to give yourself enough leeway to work your muscles. Raise your arm straight up at your side and slowly return it back to start. Repeat this workout 15-20 times, then repeat with the opposite arm. When your finished, repeat workout 1. 

Do these first two workouts together, back and forth 3-4 times. Then proceed to the next two workouts. 

Workout Three: Standing straight again, stand on the center of the resistance band. If there isn't enough resistance, wrap it around your feet in the center. Holding the ends of the resistance bands, pull straight up to your chin, making sure to bring your elbows up as high as you can, and slowly return to starting position. Repeat this workout 15-20 times, then proceed to workout 4. 

Workout Four: Get down on your knees, and wrap the resistance band around your ankles behind you. Hold the ends of the resistance band behind your head, and making sure to keep your elbows close to your ears, extend your arms upward toward the ceiling, then bend them back down toward your feet. Repeat this 15-20 times and then proceed to workout 3. 

Do these two workouts together, back and forth 3-4 times, before finishing. 

I hope you enjoy these workouts. They can definitely be modified by using a higher resistance or even with hand weights! 

Super simple moves to target your core and butt: at home or in the gym!

Girls are always asking me tips on how to target those glutes and their abs. I thought I would make a short post on some very simple moves to target both! Im wearing 5lb ankle weights during these workouts, for added difficulty.

 On the first workout you will start out on your hands and knees. Raise one leg straight back and return to starting position. Do this 15-20 reps, and on the last rep pulse straight up and down for 15 counts. Then switch legs. 

On the second workout, you will also start on your hands and knees. Keep your leg bent, and kick back. Do this one for 15-20 reps, and again, on the last rep pulse it straight up for 15 counts. Then switch legs. 

On the last workout, you start in straight arm plank position. Bend your knee and bring it into your chest, really targeting your abs while performing this move. Then you will extend it straight back, as you did in the first workout. You can either continuously do this leg for 15-20 counts, and switch legs, or you can alternate legs, making sure to get at least 15-20 reps on each separate leg. 

The last move, I like to add in a plank. Try and hold the plank for a full minute, then repeat the entire circuit 2 more times! (Planks are a perfect full body workout! You should feel this everywhere.)

Healthy and Affordable Homemade Protein Bars

Have you ever gone to the grocery store, or health food store, looking for protein bars and have no idea where to start? There are 100’s of different brands lining the shelves and even more health claims decorating the boxes. You grab the box that says heart healthy, fat-free, gluten-free, more protein than the leading brand, etc.. All of these claims are great, but did you know that many of these companies have to only meet the lowest standards to post such things on their boxes. I recommend ALWAYS checking your ingredient labels. Most of the time fat-free just means added sugars. When they take one thing out, they compensate by adding more of something else to keep their same great taste. What a joke right? You can’t trust everything you read on the front of the box. Sometimes you’ll get a box that says sugar free and the ingredients label will have 10 other ingredients that you cant pronounce, like sucralose, sucrose, dextrose, aspartame, fructose, etc . Why is that? These are all sugars, or sweeteners that are named differently because they have different chemical make-ups from one another, but what they don’t tell you is that they are all equally as dangerous as simple table sugar! What?! Yes, and the worst part is, that our body will digest these sugars very similarly to how it will digest sugar. So what's the difference? Not much. My point is, you should always read your ingredient labels and don’t be fooled by ingredients that you’ve never heard of. I’m sharing this awesome protein bar recipe with you, so that you will always know what goes into your body without being tricked by these companies! It’s great to know exactly what your putting into your body and they are quick, affordable and easy. 

                                                      Protein Bar Recipe

Ingredients:

4 cups of Whole oats

  1 cup of sugar-free natural peanut butter

    16oz bar of sugar free dark chocolate 

    4 scoops of favorite protein powder (chocolate in this case)

     Between 1tbsp-1/4 cup of water (will vary)

                                                                                Directions:

• Preheat Oven to 300 degrees
• In a large bowl, add the Oats, peanut butter, and protein powder and mix it all together. 
• Once mixed, slowly add small amounts of water at a time, just to help combine everything together. (You don’t want it to be too mushy. Just add enough to bind the ingredients.)
• Once combined, grease a baking dish and evenly spread the mixture in the dish.
• Bake the bars for 6-10 minutes, keeping a close eye on them.
• Next, take the sugar-free chocolate, and melt is using the double broiler method, making sure the water doesn't touch the bowl. Take the chocolate and drizzle it over, or spread it over the top of the bars, to your liking. 
• Once finished, let them cool for about 20 minutes
• Cut and enjoy!

Tips: 

*Grease your knife when cutting the bars, it will help to keep anything from sticking to the knife.

*You can switch out many of the ingredients for things that you may like better. For instance the protein powder could be any flavor you enjoy (chocolate, strawberry, etc.), switch the peanut butter for any kind of nut butter, and the chocolate could be milk chocolate or white chocolate.

*You could also add fruit, honey, spices (cinnamon, nutmeg) or nuts that complement the flavors of your other ingredients. 

* If your just looking for a healthy snack, without the protein, you can skip it completely.
* You can totally skip the baking step if you would like, they will still taste delicious!
* Feel free to melt the chocolate in the microwave, if this is quicker for you. 

The trick is to have fun with it, make it your own and keep it as healthy as possible. The point is to know exactly what you put into your bars and not be fooled by pricey store bought protein bars that are LOADED with sugars, preservatives and countless other ingredients that you cant pronounce. I really hope you enjoy this recipe, and please feel free to share your own creations!

Sources: http://emufarm.hubpages.com/hub/Fructose-versus-Sucrose-How-Your-Body-Digests-These-Two-Common-Carbs

http://www.forbes.com/sites/jennifercohen/2012/07/25/14-healthy-foods-that-are-actually-bad-for-you/

Get rid of Cellulite with this 30 minute Hamstring Workout!

Many women suffer from cellulite in the same areas. One of the biggest problem areas for women, is in our thighs. I'm sure many of you have noticed a little cellulite on the back of your thighs, just below your butt cheek. That is because this is a very hard to reach place to work on. I put together a chart for one of my favorite workouts to target this area. Its great for toning your butt and your hamstrings. It's only 30 minutes, which is great for you hardworking busy ladies out there. I promise that you will feel this in your butt and thighs the day after you complete this circuit. 

The first 5 minutes is a warm up, so complete this as you would normally walk up the stairs, the rest you will be skipping every other step, and really try and flex your glutes and hamstrings while doing this. The last 5 minutes is a cool down, so you should do this the same as the first 5, as you would normally walk up the stairs. 

Good luck ladies! 

Feel the burn with these leg and butt workouts: at home or in the gym!

I love leg day, and I especially love the burn that comes along with it. These workouts can be done at home, or in the gym. There are also ways to modify them to intensify the workout, if your up for a challenge!

Skater Lunge: Start with your feet shoulder-width apart. Step your left foot directly behind your right leg and bend both knees into a lunge. Press from your right foot, to bring your left leg back to starting position. Thats one rep. Repeat on the other leg and alternate back and forth. Try this 15-20 times on each leg. 

Lunge and Kick: Start with your feet hip-width apart. Step your right foot to the side and sit into a lunge, with your chest upright. Shift your weight to your right foot and extend your left leg into a high kick. Return to starting position, into the lunge. That is one rep. Do this 15-20 times on this leg and switch. 

Single-Leg Romanian Deadlift: Stand with your left foot slightly raised off of the ground, while holding a dumbbell or kettle bell in your left hand. Bend forward while keeping the weight close to your body, and extending your left leg straight behind you. Return to your starting position. That is one rep. Repeat on this side 15-20 times, then switch legs. 

Double-Leg Hip Bridge: Lie face up with your feet flat on the floor, with your palms up, arms by your side. Keep the weight in your heels, and lift your hips up until your body forms a straight line from knees to shoulders. Hold it in this position for three seconds and return to starting position. Repeat this 15-20 times. 

Repeat this entire circuit three more times! Stay hydrated, and pump up your music! 

Target several muscles in your legs on this stair master circuit!

I love cardio, and I love leg day, so naturally I love the stair master. I will usually do this a few days after my leg day, that way my legs are prepared for the intense burn that I  will get from this workout.  The workout is 40 minutes long, so make sure that your iPod is packed with motivating music that will push you through it, and plenty of water to keep you hydrated. Follow the chart exactly. you will change the speed and the direction in which you are walking, so keep track of the time. You will be walking sideways left and right several times throughout the workout, so pace yourself and be careful. We are used to walking forward all of the time, but walking sideways triggers muscles in your inner and outer thighs that you don't usually use. This is a great toning workout and your guaranteed to feel it. When your walking forward, try not holding on to anything. Let your legs do all of the work, but when you are walking sideways at least use one hand to hold on to prevent yourself from tripping or falling. Its really not hard, once you get used to it. I hope your quads are ready! Enjoy!

Sexy Strong Core!

It is so important to have a strong core. Your core helps to maintain balance and posture. Not to mention how great it feels to have a solid core and abs! These are four of my favorite ab workouts. They really target your entire core and you will feel the burn if done properly. Do the workout in the order written, one through three and we will end it with thirty seconds of scissor kicks. All of these workout are meant to put an emphasis on the lower abs, while still targeting your entire core. 

Workout one: Start as position one, raise your shoulders up into position two, hold position two but lower your legs a few inches off the ground into position three. Bring your legs back to position two, lower your shoulders back to position one and that is one rep. Repeat 10-15 times. 

Workout two: Start out in the position shown in the image, and bring the ball up towards your toes with your shoulders lifted off the ground. This is one rep. I am holding a 6lb medicine ball, you can go lighter or heavier and even skip using the ball until you are able. Repeat this 15-20 times. 

Workout three: Start is position one, lying on your back and your right arm raised past your head, using your opposite leg, raise it up to meet your arm and back down again. This is one rep. Repeat this 10-15 times, and switch to your opposite side. 

End with 30 second scissor kicks

Repeat 3 more times!